According to multiple studies, weight training combined with three 30-minute cardio sessions per week yields cardiovascular benefits without muscle loss. Those benefits include improved cholesterol and triglyceride levels, better heart function, reduced risk of osteoporosis, and the development of greater muscle mass. You can sustain your lean muscle by following these four helpful tips.
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Interval Training
In order to sustain muscle gains, make interval training a regular part of your aerobic exercise regimen. Ride a stationary bicycle or train on an elliptical or rowing machine for 30 minutes, punctuating the workout with one-minute high intensity sprints, rows or cycling every 5 minutes.
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Save Cardio for Days Off
According to the American College of Sports Medicine, studies indicate that isolating your weight training sessions is more effective for muscle building than a combination of weight-training and cardio on the same day. If you must combine cardio- and strength training on the same day, lift first, when physical strength and energy supplies are at their peak, and then do your cardio.
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Get Your Calorie Fill
At a minimum, you should be eating three moderate to large-size meals of approximately 500 – 700 calories each a day, with three snacks throughout the day consisting of 200-400 calories each.
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Refuel
Make sure you are practicing proper recovery nutrition. According to the ADA, it is recommended that we refuel with 0.5 g carbohydrates per lb of body-weight immediately following heavy or prolonged training. For most strength athletes, .5 to .80 grams of protein per pound of body weight needs to be consumed to build and repair muscle tissue. For most anyone, protein should supply 10 to 35 percent of overall energy intake.Nathan Mikeska is a personal trainer at Ourlife Health and holds a personal training certification from the Cooper’s Institute and a bachelors degree in nutrition from Georgia Southern University. He has been helping men and women meet and exceed their health and wellness goals since 2006. Nathan served three tours in Iraq as a member of the U.S Air Force.
According to multiple studies, weight training combined with three 30-minute cardio sessions per week yields cardiovascular benefits without muscle loss. Those benefits include improved cholesterol and triglyceride levels, better heart function, reduced risk of osteoporosis, and the development of greater muscle mass. You can sustain your lean muscle by following these four helpful tips.
Interval Training
In order to sustain muscle gains, make interval training a regular part of your aerobic exercise regimen. Ride a stationary bicycle or train on an elliptical or rowing machine for 30 minutes, punctuating the workout with one-minute high intensity sprints, rows or cycling every 5 minutes.
Save Cardio for Days Off
According to the American College of Sports Medicine, studies indicate that isolating your weight training sessions is more effective for muscle building than a combination of weight-training and cardio on the same day. If you must combine cardio- and strength training on the same day, lift first, when physical strength and energy supplies are at their peak, and then do your cardio.
Get Your Calorie Fill
At a minimum, you should be eating three moderate to large-size meals of approximately 500 – 700 calories each a day, with three snacks throughout the day consisting of 200-400 calories each.
Refuel
Make sure you are practicing proper recovery nutrition. According to the ADA, it is recommended that we refuel with 0.5 g carbohydrates per lb of body-weight immediately following heavy or prolonged training. For most strength athletes, .5 to .80 grams of protein per pound of body weight needs to be consumed to build and repair muscle tissue. For most anyone, protein should supply 10 to 35 percent of overall energy intake.
Nathan Mikeska is a personal trainer at Ourlife Health and holds a personal training certification from the Cooper’s Institute and a bachelors degree in nutrition from Georgia Southern University. He has been helping men and women meet and exceed their health and wellness goals since 2006. Nathan served three tours in Iraq as a member of the U.S Air Force.
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